Ward off Holiday Inches

Weight Gain Season Begins It's here—whether you're ready or not. Just look at the seasonal shelves in your favorite store. Retailers like to call it ‘holiday season' but let's be more accurate. Weight Gain season begins now and runs straight through New Year's. The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours. Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you'll be too busy to put a plan into action. So let's take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches. 1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won't do it, you need to promise to others so that you won't drop the ball. Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I'll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating! Join a class – You won't be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training. Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions: - Do they share your fitness goals? - Are they fairly encouraging? - Do they give up easily? - Are they at your fitness level? 2) Part Two: Your Diet Plan.The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I'm not saying that you shouldn't indulge in any seasonal treats, but use moderation. Don't use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year. Don't bring edible treats to the office or to parties. You know that the leftovers will come home and you'll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats. When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum. Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee. Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you're in a social situation that involves sweets just eat one, and enjoy your treat slowly. You don't have to gain weight this holiday season. The key is your mindset. If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn't have to exercise' then you'll enter 2012 a few pounds heavier, a little less healthy, and with lower energy than ever before. I believe that you deserve better. I believe that you should enter 2012 in better shape than you are today, healthier than you've been in a long time, and with more energy than you thought possible. I'm here to help – call or reply to this email to set up a fitness consultation with me. I'd love to show you how to transform your body over the weeks to come. Burn The Most Activities that require the coordination of your entire body, such as jogging, swimming, and the elliptical trainer, burn more calories than stabilized activities, such as a stationary bike. For maximal calorie burning, choose cardiovascular exercises that use your entire body. Low Carb Pumpkin Muffins Here's a muffin that isn't sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg's worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more. Servings: 12 Here's what you need... 1/2 cup coconut flour (find at natural foods store) 2 teaspoons ground cinnamon 1/2 teaspoon ground nutmeg 1/4 teaspoon ground cloves 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 cup canned pureed pumpkin 6 eggs, beaten 3 Tablespoon coconut oil, melted 1/3 cup honey 1 teaspoon vanilla extract 12 pecans for topping Preheat oven to 400 degrees F. Oil muffin pans. In a medium bowl, combine the coconut flour, spices, baking soda and salt. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden. Place on wire rack to cool. Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend IMAGINE, How big would You Dream, if You knew You couldn't fail???...Click Here for More Information.

Come Train With Kirk!     Heroic Fitness Hours of Operation Carillon Building Fitness Facilities Monday:  7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Tuesday: 10:00 AM – 2:00 PM Wednesday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Thursday: 10:00 AM – 2:00 PM Friday: 2:30 PM – 4:30 PM Ally Center Fitness Facilities Monday:  10:00 AM – 2:00 PM Tuesday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Wednesday: 10:00 AM – 2:00 PM Thursday: 7:00 AM – 9:30 AM, 4:00 PM – 6:00 PM Friday: 10:00 AM – 2:00 PM Heroic Fitness Success Stories   I had tried every thing to lose weight. I worked out all the time, drank lots of water, ate healthy, and took diet pills but i never saw results. Then I started working out with Kirk, and the weight fell off. It was fun and it wasn't hard. Kirk made it really easy to lose the weight. I started at a size 14 and now I am a size 4. I am so happy with my weight loss, it really has changed my life. I recommend Kirk to every one I know. He is truly a genius and really great person. I told him that he should be training celebrities because he is that good at what he does. Sarah Frye I am Britnie Turner, your Miss North Carolina United States 2009 and 2010.   Also, I was a top 5 finalist in the Miss United States 2010 Pageant.  I will be competing in other state and national pageants this year, and I am looking to improve my chances by getting the best bod possible!  I have researched trainers over the past 2 years but have never been able to find one who: 1.) Genuinely cares 2.) Really motivates me to do and be my best 3.) Isn't a creep 4.) Is REAALLY worth the money When I finally found Kirk Huggins Rogers of Heroic Fitness it was through at least 6 direct testimonies from his clients who have achieved amazing results and couldn't stop praising his work! I had to meet this guy, just to see if what everyone was saying could possibly be true. Well, I tested him out and long story short he is everything you need to get the results you want! I am looking forward to a great year not only preparing for competition but continuing my new life where my mind and body are disciplined and healthy. I am very blessed to have found someone that can help me and push me to finally achieve my goals. Thank you Kirk! Britnie I have been working out avidly since my high school years. I had competed in amateur bodybuilding competitions during my teenage years and had always made physical fitness a priority. Unfortunately life had thrown me a curveball which prevented me from continuing with my passion until 2 years ago when I met Kirk Huggins Rogers of Heroic Fitness. I had been fighting a losing weight loss battle and hit a plateau with my workout routines. As any athlete knows it is always best to have someone review a program and to have them make adjustments to allow the body to continue making progress. It was Kirk Huggins Rogers’ knowledge and expertise on the subject that made it possible for me to loose more than 38lbs taking me from 235lbs to 197lbs and to shed more that 20% body fat from 32% to 11% over the course of a year!!!! Kirk implemented a custom made meal plan program along with a unique workout regime that he revised as I achieved milestones on my fitness pathway. I attribute my results to Kirk from Heroic Fitness and his power to inspire and motivate which allowed me to make physical fitness apart of my lifestyle!!!! Nate